Independence Day Closure

Hi there Cave Community, The Cave will be closed on Saturday, July 4th, 2020 in observance of Independence Day. All classes and activities will be cancelled for the day.

WOD 7.1.20

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A. Establish 1RM Overhead Squat B. For time: 50 Bar Facing Burpee 30 Squat Snatch 52/35KG Compare to September 5, 2019.  

WOD 6.30.20

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A. Work up to a heavy complex 1 Power Clean 1 Hang Power Clean 1 Push Jerk 1 Split Jerk B. As many rounds as possible in 12 minutes: 10 Kettlebell Swings 1.5/1P 10 Box Jump 24/20" 10 V-Up

WOD 6.29.20

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A. Front Squat 5-5-5-5-5 B. For time: 40 Dumbbell Snatch 50/35LB 20 Burpee 30 Dumbbell Snatch 15 Burpee 20 Dumbbell Snatch 10 Burpee 10 Dumbbell Snatch 5 Burpee

WOD 6.28.20

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A. 8 rounds, each for time: Every 90 seconds: Shuttle Run 10-20-30 B. For time: 18-15-12-9-6-3 Dumbbell Hang Clean 50/35LB Box Jump Over 24/20"

WOD 6.27.20

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As many rounds as possible in 20 minutes: 5 Power Snatch 43/30KG 10 Lunge 15 Sit Up 10 Thruster 43/30KG 5 Burpee

WOD 6.26.20

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A. Work up to a heavy Snatch, Double B. 3 rounds for time: 20 Deadlift 70/47KG 10 Push Jerk 70/47KG compare to March 19, 2019

WOD 6.25.20

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A. 5 rounds for max reps: 30 Seconds Bent Row 30 Seconds Rest 30 Seconds L-Sit 30 Seconds Rest B. 5 rounds for time: 20 Kettlebell Swing 1.5/1P 15/10 Calorie Row

WOD 6.24.20

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A. Work up to a heavy Double Hang Squat Clean B. 4 rounds for time: 4 Power Clean 93/66KG 4 Front Squat 93/66KG 4 Shoulder to Overhead 93/66KG courtesy of Crossfit Linchpin compare to Jan 6, 2019

WOD 6.23.20

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A. Snatch Balance 5-5-5-5-5 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Burpee Box Jump 24/20" Perform 30 Double Unders after each round. 12 minute time cap.